Your body needs magnesium to perform a wide variety of neurological processes; this nutrient prevents psychiatric conditions, and it also improves your cardiovascular health. Neurological functions : Magnesium is involved in most types of neuronal signalling in your body, and ingesting adequate levels of this substance can prevent various neurological conditions. Cardiovascular functions : Magnesium reduces triglyceride levels in your blood, and it also reduces the symptoms of hypertension and prevents coronary heart disease.
Anti-carcinogenic functions : Research indicates that magnesium reduces your risk of developing colorectal cancer. Bone density functions : Magnesium is involved in the process of growing and repairing bone tissue, and consuming plenty of this mineral reduces your risk of developing osteoporosis. Muscle Twitching and Cramping. Since magnesium is involved in neuronal signalling, deficiency in this mineral can cause your muscles to twitch and cramp as neurological signals sent to your muscles are impaired.
Mental Disturbance. Mild magnesium deficiency can result in relatively mild psychiatric conditions like depression and anxiety, but severe deficiency in this mineral can cause psychosis, catatonia, or even coma. Proper levels of magnesium consumption improve your bone density, but conversely, becoming deficient in this essential mineral can cause you to be more at risk of developing osteoporosis and suffering bone fractures.
In cases of severe deficiency, magnesium may be administered intravenously to facilitate rapid recovery. Most deficient patients experience full recovery within days of magnesium supplementation. While bonding magnesium with oxygen makes it possible to digest this mineral, research indicates that absorption rates of this supplement are relatively low.
The kidneys generally clear magnesium from your body relatively quickly. Magnesium is not a direct antioxidant, but it does support the action of antioxidants in your body.
Magnesium overdose is called hypermagnesemia, and blood levels of this mineral above 2. Your body generally flushes excess magnesium out of your system relatively quickly, but temporary symptoms of magnesium overdose might include extreme fatigue, nausea, vomiting, diarrhoea, or facial flushing. You can avoid the dangers of magnesium overdose by only taking the recommended dose of this essential nutrient every day.
Kidney issues can cause this substance to build up to dangerous levels. Consuming magnesium does not interfere with any dietary restrictions. As an elemental metal, magnesium itself is incredibly difficult to synthesise. Since it is created in a lab, magnesium oxide, which consists of elemental magnesium and oxygen, is technically synthetic, but this supplement does not contain synthetic magnesium.
The only situation in which synthetic magnesium might be beneficial is if natural sources of this element were unavailable. Since magnesium on its own is non-absorbable, any type of this element, whether natural or artificial, paired with oxygen would have the same rate of absorption.
Natural elemental magnesium is the only type of magnesium currently available. Some sources suggest that the magnesium you find in food may be better-absorbed than magnesium synthesised in a lab. You can consume magnesium in food or in supplement form.
Since magnesium is only available in food in small quantities, ingesting this essential nutrient in supplement form may be more effective. A study found that consuming enough dietary magnesium improves the activity of vitamin D in your body. They both contribute to energy yielding metabolism and reduce tiredness. It is also common for people to take vitamin B6 with magnesium to ease mood swings occurring with premenstrual syndrome.
Potassium and magnesium are often taken together for some illnesses and diseases. However, they are not often prescribed simply to keep up mineral intake. It is fairly easy to seek the recommended allowance of potassium in foods such as bananas, fish and vegetables. Skip to main content. Posted on March 24, Table of Contents: Why supply magnesium supplements in different forms?
How should magnesium supplements be taken? What are transdermal magnesium sprays and lotions? Sprays and Lotions Transdermal magnesium sprays and lotions are a quick and effective way to replenish your magnesium levels and prevent deficiency. Ensure they are quickly absorbed into the epidermis. For lotions and creams , apply 5ml 4 pumps of lotion onto the body and massage well into the skin to stimulate absorption.
You can apply anywhere on the body, avoiding sensitive areas and around the eyes. Bath Flakes Magnesium flakes and soaks can be added directly into your bath. Magnesium Gel Apply a pea sized amount and massage well into the skin to stimulate absorption.
Magnesium Tablets Due to its laxative nature, magnesium tablet supplements should be taken with meals. What are Transdermal Magnesium Sprays and Lotions? Magnesium Sprays Magnesium oil used in magnesium sprays is a concentration of magnesium chloride, sourced from 1, metres below the seabed. Magnesium Lotions and Creams Magnesium lotions and creams combine essential magnesium chloride with rich, moisturising ingredients.
Magnesium Flakes. What are the side effects of magnesium deficiency? Magnesium supplements, such as magnesium tablets or sprays, may be required if you notice any of the following common symptoms related to magnesium deficiency : Brittle nails and skin issues Constipation Acid reflux and heartburn Loss of appetite and nausea Regular muscle cramps and twitches Muscles may feel weak or lack energy Blood pressure may be higher than normal Some tingling and numbness can be felt throughout the body Difficulty sleeping Are magnesium supplements safe?
Is it safe to take a magnesium supplement daily? How fast do magnesium supplements work? When should I take my magnesium supplement? How long do magnesium supplements stay in your system?
How long should I take magnesium supplements for? What dosage of magnesium supplement should I take? The side effects of magnesium Can magnesium tablets make you feel sick?
Can you overdose on magnesium tablets? Hypermagnesemia is rare but can cause the following symptoms source : Nausea Neurological impairment Low blood pressure Headache Flushing Diarrhoea Irregular heartbeat Magnesium overdose when taking transdermal magnesium is much less likely, as the body only absorbs what is required.
Can magnesium tablets make you itchy? Magnesium levels and testing How do you check for magnesium levels? What are the correct levels of magnesium in adults?
Some foods high in magnesium, listed from highest to lowest magnesium content, include :. When magnesium levels are low, the body absorbs extra magnesium from the small intestine, while reducing the amount that is excreted by the kidneys. Certain nutrients and conditions can affect how much magnesium a person absorbs.
People wanting to increase their magnesium levels by improving absorption could try:. A doctor may recommend magnesium supplements for people who have poor magnesium absorption or an underlying health condition that may prevent sufficient magnesium intake. Doctors might recommend that people over 60 years of age take a magnesium supplement, as absorption decreases with age. Anyone considering taking a supplement should speak to a doctor first to ensure the supplement does not interfere with any medications they may be taking.
A doctor can also advise on whether a person needs to take a magnesium supplement. Some studies have suggested that taking vitamin and mineral supplements when unnecessary may have no effect or even be harmful. Exceeding the recommended dose of magnesium can cause diarrhea , cramping, and nausea.
Infants, older adults, and people with reduced renal function are at increased risk of magnesium toxicity and should avoid high-dose supplements. Many people are not getting enough magnesium in their diet. However, for people without an underlying health condition, it is unusual to experience symptoms of magnesium deficiency.
Most people can increase their magnesium levels by eating more magnesium-rich foods. Anyone experiencing symptoms of deficiency should see a doctor. A study that analyzed stress reduction by magnesium intake over a three-month period administered milligrams of magnesium daily to the study group.
The conclusion, published in the journal MMW Fortschritte Der Medizin in , found that supplementing magnesium in people with mental and physical stress can help relieve restlessness, irritability, depression, lack of concentration and sleep disorders.
The best way to get benefits from magnesium quickly is to simply eat the right foods. By adding a salad made from leafy greens and a handful of nuts tossed on top, you'll incorporate magnesium into even the busiest lifestyle. Other good sources of magnesium are kelp, black beans, edamame, whole-wheat bread, avocado, molasses, fish and nuts like almonds, cashews, Brazil nuts and filberts.
To speed up the absorption of magnesium, try eliminating calcium-rich foods two hours before and after meals that contain magnesium-rich foods.
Avoid zinc supplements, which could interfere with the magnesium balance in your body. Make sure you get the amount of vitamin D needed for efficient magnesium absorption. Also, eat your vegetables raw. Cooking destroys some nutrients, including magnesium, according to Medical News Today. With a change of diet, you might start feeling better in just a few days.
Read more: Can Coffee Deplete Magnesium? Although there may be benefits from taking a multivitamin that contains magnesium, it may not be enough to correct a deficiency quickly.
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